Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Brands

Workouts

One-Hour Workout: Angela Naeth’s Power Hour

The benefit of this session is to practice spinning in various gears so you get used to different muscle efficiencies.

For access to all of our training, gear, and race coverage, plus exclusive training plans, FinisherPix photos, event discounts, and GPS apps, sign up for Outside+.

Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).

This week’s bike workout comes from Angela Naeth, a multiple Ironman 70.3 champion and the 2013 winner of TriRock Philadelphia. Naeth likes to do this workout up Lefthand Canyon, a gradual 13-mile climb outside Boulder, Colo. This also works well on a flat road. The benefit, Naeth says, is to practice spinning in various gears so you get used to different muscle efficiencies. Also, to build a solid aerobic foundation.

RELATED VIDEO: Angela Naeth Looks To Qualify For Kona

Angela Naeth’s Power Hour

Warm-up
20 minutes building to your max aerobic heart rate (roughly Zone 3)

Main set
All in Zone 3: Ride at 80 RPM for 5 minutes, 85 RPM for 5 minutes, 90 RPM for 5 minutes, 95 RPM for 5 minutes and then go back down the pyramid.

Spin for 3 minutes above 100 RPM between each ‘step up.’ Finish with 6×1 min all out efforts at high RPM.

Cool-down
Work your way progressively down to Zone 1 for 15 minutes.

More one-hour workouts.